[Monday] 8.30.21 AM Legs/Cardio- Box Jump Test + PM Krav Maga

AM

[A] Shoulder mobility

[B] 50 box jumps for time (24")

3:27

[C] 15 Min Treadmill Climb

1-8 minutes: 3.1 mph @ 8 incline while holding #15 DB in each hand 

9-15 minutes: 3.1 mph @ increase incline by 0.5 each minute #15 DB in each hand 

[D] 3 Rounds for work

10-8-6-4-2 push-ups with 15 second rest between sets

Then max chin-ups

Then max sit-ups in 1 minute

Rest 1 minute

7/25, 5/22, 4/19

PM

[A] Krav Maga- Gun cycle

60 minutes

60 push-ups

45 sit-ups

[Sunday] AM 8 Mile Run + PM Push-ups

AM

[A] Run 8 miles

1: 37 @ 12:08 mile/hr

PM

[A] 60 EMOM- 5x push-ups

300 push-ups- Easy

[Saturday] 8.28.21 AM Krav Maga + PM Hike

AM

[A] Krav Maga- Ground

60 minutes

[B] Push mow yard- 60 minutes

[C] 2 mile walk

PM

[A] Hike at Bar Field with Family

2.6 miles with #20 ruck

[Thursday] 8.26.21 Chest Calisthenics

AM

[A] Shoulder mobility

[B] 1, 2, 3, ........to failure* push-ups

15 second rest until 10 reps and then 45 second rest

9 reps unbroken missed 10, then went up to 13 reps broken

[C] OH KB hollow holds (#14) flutter kicks 100 (4-count)

7:13 minutes

[D] Lucky 7's

7 AMRAP

7 Jumping jacks (4-count)

7 Push-ups

7 Rounds

Total push-ups= 140 

[Wednesday] 8.25.21 AM Run + PM Krav Maga

AM

[A] 5 mile run

1:10:13 5.40 miles at 13:017/mi pace 

PM

[A] Krav Maga- Ground cycle

60 minutes

[Tuesday] 8.24.21 Back Calisthenics

AM

[A] Shoulder mobility

[B] Back Calisthenics

4x Max pull-ups

6, 5, 4, 4

4x15 Back extension

4x15 Australian rows (5 wide + 5 normal + 5 narrow)

4x10 Banded- straight arm hollow holds pull downs (#red)

100 lat pulldowns- wide (#45) 

Stopped at 63 and then finished

4x20 KB swings (#44)

50 Narrow rows (#45)

[Monday] 8.23.21 AM 5 Mile Run + PM Krav Maga

AM

[A] 5 Mile run

55:17:01 (11:01 mile)

PM

[A] Krav Maga- Ground cycle

60 minutes

[Saturday] 8.21.21AM Krav Maga + PM Shoulders

AM

[A] Krav Maga- Hard impact weapons

60 minutes

PM

[A] Shoulder mobility

[B] Cross- over symmetry

[C] Calisthenics- Shoulders

4x 10 Pike push-ups

TABTA- Shoulder taps -4x :20/:10 

Ring-top static holds 4x :20

4x10 (#5) Supine lateral raise with 2 second hold

[Thursday] 8.19.21 Back Calisthenics

AM

[A] Shoulder mobility

[B] Back Calisthenics

4 sets- Max pull-ups

4, 4, 3, 3

4x 12- Back extension

4x 5-5-5 Australian rows (wide-normal-close)

4x10- Banded hollow rock- pull-overs (#red)

4x 12 DB (#5) Supine straight arm raises

[Wednesday] 8.18.21 Chest Calisthenics

PM

[A] Chest Calisthenics

TEST- 2 minute max push-ups

32

4 sets of max reps- Elevated push-up

33, 23, 18, 15

4 sets of max reps- Bench dips

12, 12, 12, 12

4 sets of max reps- Push-ups

11, 12, 12, 8

4 sets of max reps- Decline push-up

6, 6, 5, 3

[Tuesday] 8.17.21 5 Golden Rings + Core

PM

[A] Shoulder mobility

[B] 5 Golden Rings

5 Rounds every 5 minutes complete 1 round

20 Air squats

20 Cal row

Run 2 laps

3:13, 3:18, 3:25, 3:19, 3:21

[C] 4 Rounds

Max strict pull-ups

10 GHSU

:30 Side plank R/L

[Tuesday] 8.3.21 Chest Calisthenics

AM

[A] Cross-over Symmetry

[B] Plank app- Beginner Day 15

[C] For work:

Hindu push-ups 15/12/10

Paralette wide push-ups 15/12/10

Dips 15/12/10

Rocking horse push-ups 3x max 7/6/6

Banded pull-aparts (#red) 15/15/15

Superset

Banded chest flys (#15) 20/20/20

Close grip incline push-ups 3x max 11/9/7

[Sunday] 8.1.21 PM Power Cleans + Core

PM

[A] Cross-over Symmetry 

[B] Shoulder mobility

[C]Power cleans- Build to a heavy 1

95, 115, 125, 135, 155, 185

[D] For Time:

25 Burpees

15 Power cleans (#135)

25 Burpees

* Every minute do 7 ab sit-ups

10:52

[E] 4 Rounds for work

100m single sandbag farmer carry- R

100m single sandbag farmer carry- L

Banded woodchoppers (#red) x20- R

Banded woodchoppers (#red) x20- R